WOD / Blog

27 May 2022

Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP2 Bar Muscle Ups25′ Handstand Walk10 Pistols Stimulus/Focus: Gymnastics workout! Find scales that challenge you and keep moving. Cool Down: Tabata Seated Knees to Elbow

26 May 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time. WOD: 20 Minute AMRAP10 Sit Ups20 Double Unders1 Bear Crawl Stimulus/Focus: All cardio WOD. Just keep moving! Cool […]

25 May 2022

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (Work Up to WOD Weight) WOD: 5 3-Minute Rounds3 Minute Cap10 Push Jerk (125/85)(85/60)Max Reps Strict Pull UpsRest 2 MinutesRepeat four more times.Score is total number of strict pull ups.RX+: (165/115)(115/75) and strict chest to bar Cool Down: ROMWOD

24 May 2022

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 ) Use your bodyweight for all sets. Lift on a 2-minute clock. WOD: For Time (No Cap)50 Air Squats400 Meter Walking Lunges50 Air Squats Stimulus/Focus: Just a grind! Kill those legs. Keep moving! Cool Down: 400 Meter “Run”–loosen those legs up!

23 May 2022

Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)25-20-15-10-5Handstand Push Ups5-4-3-2-1Power Cleans (175/125)(125/85) Stimulus/Focus: A push and a pull. Gymnastics and barbell. Advanced and heavy. Time to work the skills! Cool Down: […]

21 May 2022

Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do?  Then work on mastering them! Mobility: Sore?  Fix that!